Working only 1 muscle per day???? Help plz

[rtpassionz]

My normal routine is mon. chest/tris wed. back/bis fri legs/shoulders and i throw in calves & abs normally 2 days when I have enough energy left.

It seems like after my 1st muscle group of the day I don't have enough energy left to go all out on my 2nd muscle group, so my question is: Would it be ok to split everything up and do just 1 muscle a day?? Or is this a no no
The only reason I'd want to do this is so I can give it my all on each and every rep because I'm soo damn tired towards the end of the workout. Any info would be great, thanx

[Johny-too-small]

How long do you wait in between sets? I like three minutes. Also, I have found that if you lift two muscle groups in one session I alt exercises betweent the two muscle groups.

ie: Chest and Back (push and pull) in order:
Bench Press (chest), bent over row (back), dumbell incline press (chest), Chins/ lat pull downs (back), dumbell flys (chest), seated rows (back).

This works great for me and I feel strong all the way through.

[rtpassionz]

Awesome, thanks for the input. I will try switching muscle groups as you do

[Johny-too-small]

Awesome, thanks for the input. I will try switching muscle groups as you do

If you're interested, PM me and I'll give you my entire workout detail.

[Triple X]

List your workout so we can can your set/rep scheme to see what you are doing because you may be over training. You should also wait at least 10 minutes before moving to your next body part.

[rtpassionz]

10 minutes between? I've never waited that long for sure..

[Johny-too-small]

Your body needs 3 minutes to "re-charge" itself.

[dboy]

I had the same prob when i was working my chest w/tri, back/bi - go the other way work your chest a set, immediatly go and do a set of bi's they'll be fresh as shit and you'll be able to completely give it horns w/out losing energy from working the first muscle group. I've been doing it 3mos now and have been getting killer results.

[spywizard]

My normal routine is mon. chest/tris wed. back/bis fri legs/shoulders and i throw in calves & abs normally 2 days when I have enough energy left.

It seems like after my 1st muscle group of the day I don't have enough energy left to go all out on my 2nd muscle group, so my question is: Would it be ok to split everything up and do just 1 muscle a day?? Or is this a no no
The only reason I'd want to do this is so I can give it my all on each and every rep because I'm soo damn tired towards the end of the workout. Any info would be great, thanx

I'D DO

m chest/tris
w legs/shoulders
f back/bi

that way you have more time to recover..

[rtpassionz]

Awesome, I'm going to give that a shot. Thanks again

[Andorious]

well if ur combining chest/tri, and back/bi then u should expect to be tired when you move on to the 2nd muscle group because those muscles support each other. so in most every back exercise (any w/ a pulling motion) ur going to hit bi's. so dont b too worried when u move on to bi's and dont have a lot of energy left cause they already got hit during the back exercises. just do a couple more exercises to finish off wht u got left. same goes w/ chest and tri's b/c the pushing exercises will hit the tri's. i personally would separate shoulders and legs tho cause u got two big muscle groups (quads and hams) to hit on ur leg day. then u can give shoulders its own day, maybe mix it w/ calves. personally i also like separate back on its own day b/c its such a large muscle group on its own--- w/ traps, lats, lower back.

on another note energy levels have a lot to do w/ nutrition. how many meals/supplements are u taking in b4 u hit the gym?

[Johny-too-small]

Day 1: Chest/Back
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Arms/Abs
Day 6: Rest
Day 7: Shoulders
Day 8: Rest
repeat

I always do a push exercise followed by a pull if poss. I have found that this keeps me very strong throughout the workout. Individual results vary.

[rtpassionz]

I normally go to the gym in the morning, after breakfast and an no xplode drink.

[rtpassionz]

Would it make more sense to switch it to this.
Mon. Chest/Tris
Tue Legs
Wed Off
Thur Back/Bis
Fri Shoulers

Just an idea?? How would you guys mix and match it anywhere close to this?

[rtpassionz]

I could also make Fri off and make saturday shoulders...

[goose]

I follow HIT.A muscle will not grow until it's recovered. The muscle will not begin to recover until the nervous system is Recovered. It takes roughly 24hours for the nervous system to recover from a workout. Only then will the muscle begin to recover and grow. So, you should never train 2 days in a row. Even if you train different bodyparts, you still use the same nervous system. You train 2 days in a row, your nervous system recovers, but by the time the muscles begin to, you train again, so the body has to concentrate again on recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed, Fri) is more than enough if done correctly.I still do cadio 7 times per week.

The following is a great training program that I currently use:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

[heavyrotation92]

Would it make more sense to switch it to this.
Mon. Chest/Tris
Tue Legs
Wed Off
Thur Back/Bis
Fri Shoulers

Just an idea?? How would you guys mix and match it anywhere close to this?

you basically listed my exact workout split but i put a rest day between every lift day (1 on 1 off). by default, i give it a thumb up.

[DSM4Life]

I follow HIT.A muscle will not grow until it's recovered. The muscle will not begin to recover until the nervous system is Recovered. It takes roughly 24hours for the nervous system to recover from a workout. Only then will the muscle begin to recover and grow. So, you should never train 2 days in a row. Even if you train different bodyparts, you still use the same nervous system. You train 2 days in a row, your nervous system recovers, but by the time the muscles begin to, you train again, so the body has to concentrate again on recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed, Fri) is more than enough if done correctly.I still do cadio 7 times per week.

The following is a great training program that I currently use:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

So if i train at 8:00pm after work. Then train the next day (24hrs) at the same time i should be fully recovered.

[goose]

So if i train at 8:00pm after work. Then train the next day (24hrs) at the same time i should be fully recovered.

Good point,please let me expand my point.Over the years I refined my program based on the principles and relationships of intensity, volume, frequency and adequate recuperation. So, although I read information by Jones,Mentzer and Dorian. I took what they said and combined it with traditional methods and created my own hybrid of high intensity training. I do not agree with some of the things stated by Jones and Mentzer, including training the whole body in one session. Some things sound fine in theory, but they don't work out in practice. This is where you read or think about the theoretical approach, then apply it to your training, making adjustments along the way. If it doesn't work out practically, then there's your answer. You don't beat yourself up and say, "well, why is it not working?" You have to move on and look at something else, but while adhering to the principles of high intensity.
I have taken whatever information I have found useful and discarded the rest.I feel 24 hours is the Minimum,however,that is not a Guarantee if your training method is HIT.This game is a Science I don`t want to take the risks,so 24 hours is not to my Physical Satisfaction.Ever heard the saying more is less?
The key is For lagging muscle groups Is to train them train them at the start of a workout or close to the start, when my mental and physical energy levels were higher. I would also use different intensity techniques, but not all at the same time. Obviously I would train to failure, then include forced reps and additional negatives some times.
I also sometimes do a modified rest pause, training heavy for 5-6 reps, resting for about 10 seconds, then squeezing out another 1-2 reps. I also did drop sets, performing 6-8 reps to failure, dropping the weight down a bit, then going for another 3-4 reps to failure, or even partials at the end of the set. I tried pre-exhaustion, but it did not work for me... an example of traditional high-intensity methodology that sounds good in theory, but did not fare well in practice. People often make the mistake that if they have a lagging muscle group that they should increase the volume or frequency, and that's not going to help.So to conclude if your Sessions are mild to meduim in intesnsity then 24 hours is perfect.But if your one crazy motha that benches cars and go`s crazy,I think you need more rest.My compensation is great sex with a German honey on my of days,catch my drift?

[Johny-too-small]

Excellent post, goose4.

[rtpassionz]

Hmm, great posts by evertone!! So much information here, I don't know what would be best for me. Here is the thing, I can workout any day at any times I need, because I don't have a set job or anything. So I'm available any and all times to workout. With this being said, how would something like this go.
Mon. Chest/Tris
Tue Off
Wed. Legs
Thur. Off
Fri Back/Bis
Sat. off
Sun Shoulders
Mon Off
Tue Chest/ Tris etc etc etc

From all the info. I've gathered from all the posts this seems like a very reasonable plan. That gives 1 day of rest between every lift day and also spreads out legs and shoulders for each their own day which will in turn let me work them out harder. What's everyone's opinion on this??

[rtpassionz]

I don't know if i like waiting over a week to hit the next part again, but it's the only way to give a day between each lift day?? Is this alright or should I change it a lil?? All info is appreciated!!!

[rtpassionz]

Also, Im currently on Sust @500mg a week and Deca@300mg a week. Not sure how much this will effect my routine. But just wanted to add this info. I'm also bulking, so I'm eating tons right now...

[tinyguy2]

the fact your on steroids is important cause your recovery is increased. your on a cycle without knowing a good trainign routine? so your one of those guys. All routines work as long as they follow basic principles and as long as you don't lift like a puss